Walking gait is often associated with malalignment of the force lines of the ankle or knee joints. Common causes include deformities of the joint structure such as clubfoot, flat feet, X-leg and O-leg. For mild to moderate deformities of the joint structure, orthopedic shoes (or with night orthotics) can be used first to restore the joint structure and correct the body line of force.
Correction of body force lines can be accompanied by exercise methods to improve the recovery effect. Specific exercise methods are as follows.
Commonly used simple methods.
1, often consciously walk along a straight line; pay attention to walking, running when the tip of the foot does not deviate outward;
2.Commonly use the inside of the foot to kick the shuttlecock, alternating feet kick;
3, often feet together, jump forward and backward.
In daily life, we often see some people with their feet outward, or inward, which is often referred to as an “eight-footed”. The main reason for the “eight feet” is the early childhood standing to learn to walk, leg strength is weak, it is difficult to maintain body balance, the toes are naturally separated to the left and right, in order to expand the area of the sole of the foot, to increase stability, to prevent falls, slowly form a habit caused. In addition, some people walk with incorrect posture, slowly forming the habit of becoming a deformity of the eight feet.
There are many ways to correct the “eight feet”, shuttlecock is – a better exercise program to help correct the “eight feet”. If it is “outside the eight-foot”, kicking the shuttlecock do more internal abduction kick, that is, bending the knee with the inside of the foot kick, if the “inside of the eight-foot”, can do more external abduction kick (that is, bending the knee inside buckle, with the outside of the foot kick).
Self-corrective training methods are.
A. Squatting method
Inside the eight-footed people, the two feet outside the rotation position standing; outside the eight-footed people, the two feet inside the rotation position standing, do squatting up action, repeat 80 ~ 100 times, a total of four sets of exercises.
Second, longitudinal jumping method
Abduction leg jump can be corrected inside the octagonal foot, the leg jump can be corrected outside the octagonal foot. Or use the outside of the foot to abduct and kick the shuttlecock, and use the inside of the foot to continuously kick the shuttlecock, soccer, sandbags and other things upward. Repeat 80 to 100 times for each foot, and practice 4 groups.
Three, resting leg method
A leg resting on the horizontal surface, first pull loose the lower limb joint ligaments, about 10 minutes and then use both hands to trigger the foot, the eight-footed people to the outside, the eight-footed people to the inside board, each time 10 minutes. The left and right feet are repeated 4 times each.
Four, straight line stepping method
Draw two straight lines on the ground, the distance between the two straight lines become a horizontal fist, requiring the heel and toe to step in a straight line, the pace from small to large, from slow to fast, 30 to 50 round trips each time, a total of four exercises.
Five, straight line jumping step method
Pull a rope on the ground, let the palms of your feet run parallel to the rope, you can also run along the painted straight line, requiring each step to step on the line, their knees and toes are facing the front, do not deviate. Run 50 to 100 meters, a total of 4 times to practice.
Attention.
When doing various postures, pay attention to the direction of the toe taut, if it is the “inner eight feet” should pay attention to the outward taut toe; is the “outer eight feet” should try to inward taut toe. Keep the knee and ankle joints straight, especially in doing leg lifts, squats, jumps and other movements into the inner buckle, toes should be consciously aligned with the direction of advancement, along the straight line. Using the above correction methods at the same time, usually also pay attention to the development of correct sitting, standing, walking, running posture, as long as the thought of attention, persistent, will be able to achieve the purpose of correction.
Some people’s feet to the outside, or to the inside, which is often said to be a “eight-foot”. With “eight feet” people walk around swaying, and affect the running speed and bouncing power.
Proper physical exercise is helpful to correct the “eight feet”, such as unarmed gymnastics or apparatus gymnastics, in doing a variety of postures, pay attention to the direction of the toe taut, if the “inner eight feet” should pay attention to the outward taut toe; is If you have an “outside eight feet”, you should try to tense your toes inward.
Knees, ankles to maintain a straight line, especially in doing leg lifts, squats, jumps and other movements into the inner buckle, toes should be consciously aligned with the direction of advance, along a straight line.
Sometimes you can run or walk in the sand and other places, pay attention to the direction of their footprints.
Shuttlecock is – a better exercise program to help correct the “eight feet”. If it is “outside the eight-footed”, kick the shuttlecock to do more internal abduction kick (that is, bending the knee with the inside of the foot kick); if “inside the eight-footed”, you can do more external abduction kick (that is, bending the knee inside buckle, with the outside of the foot kick).
Can also do two legs exchange inward (outward) bending knee pan kick running and jumping action (similar to shuttlecock action, but faster), etc., can also use the back of the foot pad soccer.